Vitamin D3, K2 and A
Why we need the sun vitamin year-round and
which combination is essential.
Why we need the sun vitamin year-round and which combination is essential.
We can actually produce vitamin D3 ourselves. Nevertheless, many people suffer from a vitamin D3 deficiency. We explain what you can do about it and why the combination of vitamin D3, K2 and A is so important.
Vitamin D3 is crucial for us. Unlike other vitamins, we can produce the vitamin ourselves with the help of sunlight when it hits our skin directly, and it is also contained in some foods. However, these amounts are extremely small, which is why sunlight is the most important source of vitamin D3.
Nevertheless, many people do not consume enough vitamin D3 not only in winter but also in summer, which is why taking a vitamin D3 product can be useful.
However, these quantities are extremely small, which is why sunlight is the most important source for the formation of vitamin D3.
Yet many people get too little vitamin D3, not only in winter but also in summer, and for this reason, it can be useful to take a vitamin D3 product.
Vitamin D3 deficiency
Why we are not getting enough vitamin D3
Although the body is able to store vitamin D3 over a long period of time, many people, especially in northern latitudes, suffer from a vitamin D3 deficiency. Deficiency symptoms occur mainly in the cold season, when we cover our skin with long clothing and the sun's rays are far less intense than in summer due to the low angle of incidence.
Vitamin D3 deficiency in summer? Indeed! This is because we protect our skin with sunscreen and expose ourselves to the sun less and less because of the risk of skin cancer.
In addition, many of us spend time indoors during the day and thus hardly fill up on vitamin D3, or far too little. The fact that more and more people are giving up fish (vegetarians, vegans) can also contribute to a vitamin D3 deficiency.
How to avoid a
vitamin D deficiency
In order to prevent a vitamin D deficiency, one should as far as possible
• at midday (in sunny weather)
• without sunscreen
• in short clothing (in summer)
• without hat and gloves (in winter)
spending time in the sun. Eating fish daily can also help to increase vitamin D3 levels.
Another way to increase your vitamin D3 intake is to take a high-quality food supplement. This can be useful not only in winter, but also in summer, for example, when you are often indoors and cannot use the midday sun because of work.
Why the combination of vitamin D3, K2 and A is particularly effective
Since the metabolic processes in the human organism are intertwined and very complex, it may be advisable to take a combination of active ingredients of vitamin D3, K2 and vitamin A in order to improve the effect of the sun vitamin with the help of synergistic cofactors.
... is important for a healthy function of the immune system,
... contributes to a healthy iron metabolism,
... contributes to the maintenance of healthy skin and
... is involved in the maintenance of healthy vision.
... contributes to the maintenance of healthy bones,
... is important for healthy blood clotting.
The reason that vitamin D3, K2 and vitamin A should be combined is that the vitamins D3, K2 and A have multiple functions in the human organism. There is a balance between them; they complement and regulate each other. Especially for a healthy calcium metabolism, a sufficient supply of all three vitamins is important.
Vitamin D3 first ensures that calcium is absorbed from food in the intestine. In order for the important mineral to reach where it is needed, it depends on two important proteins: Osteocalcin regulates the incorporation of calcium into bones and teeth, while the matrix Gla protein (MGP) transports excess calcium out of the blood vessels and other soft tissues and prevents it from being accumulated there.
Both proteins are only adequately synthesised with the help of vitamin D3 and vitamin A, but are initially inactive. Only vitamin K2 converts them into their active (carboxylated) form, in which they can bind and store calcium.
To improve the effect of vitamin D3, vitamin K2 should preferably be present in the readily available form MK-7 (all-trans), as contained for example in the vitamin D3 products from TISSO. These also have the just mentioned active ingredient combination of D3, K2 and vitamin A to include the synergistic cofactors needed for vitamin D3.
Vitamin D3 dosage:
How much do I need daily?
Since the sun vitamin can be produced with the help of sunlight, taken in through the diet and a food supplement, and obtained from the body's own stores, it is very difficult to define the daily requirement. According to the German Nutrition Society (DGE), adults are recommended to take in about 800 I. U. vitamin D3, which corresponds to an amount of about 20 µg per day.
I. U. = International Units
Vitamin D3, K2 and A ‒ Effect
Vitamin D3 ‒ Profile
Vitamin D3 is a fat-soluble vitamin that we can only obtain in small amounts from food and best in combination with fat. We synthesise most of it ourselves. All we need is sunlight, which should reach our skin as unhindered as possible, in order to stimulate the formation of vitamin D3.
If sunlight is rare - this is especially the case in winter - vitamin D3 production also falls by the wayside, which can lead to a vitamin D3 deficiency in the long term. Under certain circumstances, this deficit can lead to health problems because the sun vitamin is involved in many metabolic processes.
Vitamin D3 vs. vitamin D2:
what is the difference?
Vitamin D3 is commonly referred to as vitamin D, but the vitamin basically exists as vitamin D3 and D2.
Vitamin D3 (colecalciferol) is one of the most effective forms produced by humans themselves through the influence of sunlight. Vitamin D3 is also found in some animal foods.
Vitamin D2 (ergocalciferol) is mainly found in plant foods. Unlike vitamin D3, vitamin D2 is less effective because the body cannot utilise it properly.
Vitamin D3 ‒ Food
Vitamin D3 is mainly found in animal foods. One of the best food sources is fatty fish, but its vitamin D3 content is nowhere near as high as the vitamin D3 that the body can produce with the help of sunlight. Below we show some of the best foods that are rich in vitamin D3.
• Eel (smoked): 3,600 I. U. (90 µg) per 100 g
• Kipper: 1,200 I. U. (30 µg) per 100 g
• Herring: 1,000 I. U. (25 µg) per 100 g
• Eel: 800 I. U. (20 µg) per 100 g
• Salmon: 640 I. U. (16 µg) per 100 g
With a content of 12,000 I.U. (300 µg) per 100 g, cod liver oil has a lot of vitamin D3, but this food is hardly ever on the menu.
How much vitamin D3 can I produce myself?
We already know that vitamin D3 formation through sunlight is far better than vitamin D3 intake through food. The sun, more precisely its UV-B rays - is thus the most important source of vitamin D3.
In less than an hour, we can produce between 10,000 and 20,000 I. E. In order for the light (with a wavelength of 290 to 315 nanometres) to penetrate the upper layers of the skin, you should be outdoors as unprotected as possible between 11 a.m. and 3 p.m., when the sun is highest and the sunlight is most intense. The individual skin's own protection should not be exceeded.
Due to the fact that we form significantly more vitamin D3 in a short period of time than we can absorb through our diet, sunlight also has a much more lasting effect than foods enriched with vitamin D3. Due to the amount of vitamin D3 produced by sunlight, the vitamin D3 level also remains elevated over a longer period of time.
What factors determine vitamin D3 intake?
Sunlight can help us absorb much more vitamin D3 than food, but vitamin D3 levels depend on many different factors, such as:
• Skin type (the more pigmented the skin, the less UV
radiation it can absorb)
• Age (vitamin D production decreases with age)
• Use of sunscreen
• Size of the area of skin exposed to sunlight
• Time of day and season
How much vitamin D3 we actually absorb depends primarily on the time of day and the latitude. For an optimal vitamin D3 supply, we should spend time outside between 11 am and 3 pm, when the sun is at its highest and the UV radiation reaches its full intensity. Unless the sky is cloudy, of course.
As soon as the angle of sunlight is less than 45 degrees - this is especially the case in winter and in northern latitudes - sufficient vitamin D3 production no longer takes place.
Although vitamin D3 is a nutrient that we can both take in through food and produce ourselves, many people in northern latitudes suffer from a vitamin D3 deficiency. The blame lies with the lack of sunlight and the fact that they spend most of their time indoors and eat little to no fish. In this respect, vitamin D3 products from TISSO offer an effective combination of vitamin D3, K2 and A to increase the intake of these vitamins and prevent deficiency symptoms.
FILL UP ON SUN VITAMINS NOW!
Twice as good:
vitamin D3 for strong defences and effective calcium metabolism.
Pro Vita D3 Öl - 100 I. U. per drop
Pro Vita D3 Öl with 100 I. U. vitamin D3 per drop is especially suitable for small supplementary needs and thus for the whole family. The recommended daily dose of 10 drops can be easily reduced and adjusted thanks to the precise dropper bottle. The important cofactors vitamin K2 and A are also included.
Pro Vita D3 Öl Forte - 1,000 I. U. per drop
Pro Vita D3 Öl Forte combines vitamin D3 with its two synergistic cofactors vitamin K2 and vitamin A. Although the product already contains some of the fat needed for better absorption of the vitamins, vitamin D3 preparations should always be taken together with a meal containing fat. The dropper pipette ensures that the oil can also be dosed easily and precisely.
Pro Vita D3 10.000 - 10,000 I. U. per capsule
Those who do not feel like taking drops every day can take Pro Vita D3 10.000 in capsule form every 10 days. Of course, the useful co-factors vitamin K2 and vitamin A are also included here, which ensure a perfect synergistic effect.
Fat for the resorption kick
As already mentioned, vitamin D3 is best absorbed in combination with fats or oils, as it is a fat-soluble vitamin. Therefore, it makes sense to take vitamin D3 capsules together with a tablespoon of good oil, a knob of butter or in combination with a piece of avocado. This can also be taken with a meal that contains fat.
Small tip: If you also want to take care of your supply of omega-3 fatty acids, you can take vitamin D3 together with a high-quality omega-3 oil and thus already have the required fat with you.
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